START & WALL POWER:
Standing Long Jumps
3 Sets Of 5 MAXIMAL Jumps
WALL POWER:
Power Clean (Start Barbell At The Floor & High Catch)
6X3
(50, 60, 70-75%, 80-85%, 85-90%, 90-93%) (93% = New PR)
* There's A Large Range In Weights Here... Try To Go Heavy, But Take The Time To Learn The Technique From The Floor
GYMNASTICS STRENGTH/CONDITIONING:
Perform 10 RDS Of The Following:
20 Second Hollow Rock Hold
10 Push Ups
5 Inverted Rows (Chest To Bar)
* At The Start Of The Workout & Every 4 Minutes You Will Stop & Have To Perform 50 Single Unders With A Jump Rope... Once You Finish These Singles You Can Go Back To Where You Left Off In Your 10RD Workout
POST WORKOUT:
Y, T, W Raises With Mini Bands
2 Sets Of 15 Reps @ Each Letter
POST ALL WEIGHTS & CONDITIONING TIME TO COMMENTS
1 comment:
Kylie - 119#
Chelsea - 126.5
Whitney - 114#
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